I just tried that stretch and it was sore - is this ok?
If its ok. I dont know. It was sore for me though.
I get the feeling that your injury might be more painful than mine because I was able to work through it to a large extent. In that case rest up and see a doctor.
I am on vacation for 7 weeks as of Friday so my weight lifting finishes on leg day on Thursday and then I will have the opportunity to rest up from lifting heavy*.
Aside from standard pull ups, push ups, lunges etc I will be taking a resistance band with me to use in the mornings.
I finish training for a few weeks on a high note though. Hit a PB of 120kgs on Bench and 140kgs on Deadlift. Will see if I can hit a PB on squat tomorrow.
(*Heavy for me, probably a warmup set for a lot of you monsters on here)